How dietary supplements help with sleep disturbances

How dietary supplements help with sleep disturbances: detailed guidance

1. Understanding of sleep violations and their causes

Sleep disorders are a group of states that affect a person’s ability to fall asleep, remain in a state of sleep or feel rested after sleep. These disorders can seriously affect health, productivity and quality of life. It is important to understand the variety of sleep disorders and the factors that contribute to their occurrence in order to choose the most suitable approach to treatment, including the potential use of dietary supplements.

• Insomnia (insomnia): The most common sleep disorder, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Insomnia can be acute (short -term) or chronic (prolonged). The causes of insomnia are diverse and include stress, anxiety, depression, poor sleep hygiene, changes in the work schedule, chronic diseases and taking certain drugs.
• Obstructive Apnoe SNA Syndrome (SOAS): A condition in which breathing periodically ceases or becomes very superficial during sleep. This is due to relaxation of the muscles of the throat, which leads to narrowing or blocking the respiratory tract. Soas can cause loud snoring, frequent awakening, daytime drowsiness and increased risk of cardiovascular disease.
• Restless legs syndrome (SBN): A neurological disorder, characterized by an insurmountable desire to move legs, usually accompanied by unpleasant sensations, such as itching, burning, tingling or crawling. Symptoms are usually enhanced at rest, especially in the evening and at night, and are facilitated by movement.
• Narcolence: Chronic neurological disorder, which affects the ability of the brain to regulate sleep cycles and wakefulness. Narcolence is characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia), hallucinations and sleepy paralysis.
• Circadian rhythm disorders: These disorders arise when the internal biological clock of a person (circus rhythm) does not coincide with the external schedule of sleep and wakefulness. Examples are the syndrome of phase delay (later falling asleep and later awakening), sleep phase syndrome (early falling asleep and early awakening) and sleep disorder associated with a replacement work.
• Parasia: A group of sleep disorders characterized by undesirable or abnormal behavioral reactions that occur during sleep. Examples are sleeping out (somnambulism), night horrors, a conversation in a dream and Brooksism (grinding teeth in a dream).

Factors affecting sleep:

• Stress and anxiety: An increased level of stress and anxiety may make it difficult to fall asleep and maintaining sleep.
• Incorrect sleep hygiene: Poor habits, such as an irregular sleep schedule, use caffeine or alcohol before bedtime, using electronic devices before bedtime and lack of a comfortable sleeping atmosphere, can violate sleep.
• Diet: The use of heavy foods or foods with a high sugar content before bedtime can disturb sleep. The lack of certain nutrients can also affect the quality of sleep.
• Physical activity: Regular physical exercises are useful for sleeping, but training just before going to bed may be difficult to fall asleep.
• Medications: Some drugs, such as antidepressants, stimulants and medicines for colds, can cause insomnia.
• Chronic diseases: Chronic pain, arthritis, asthma, heart failure and other diseases can disrupt sleep.
• Age: With age, the structure of sleep changes, and many elderly people experience difficulties in sleep.
• Hormonal changes: Hormonal changes associated with the menstrual cycle, pregnancy and menopause can affect women’s sleep.

2. Bades used to improve sleep: Review

Bades (biologically active additives) can be useful as an additional remedy for improving sleep, especially in cases where sleep disturbances are associated with a deficiency of nutrients, stress or other factors that can be adjusted using additives. It is important to remember that dietary supplements are not a replacement for full treatment, and before their use it is necessary to consult a doctor.

• Melatonin: The hormone produced by the pineal gland, which regulates the cycle of sleep and wakefulness. Melatonin is often used to treat insomnia, especially related to circus rhythm, for example, when changing time zones (jetlag) or replacing work. Melatonin helps to reduce the time of falling asleep and improve sleep quality. The dosage is usually from 0.5 to 5 mg, taken 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it, if necessary. Side effects can include headache, dizziness, nausea and drowsiness in the morning.
• Magnesium: A mineral that plays an important role in many body functions, including the regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to insomnia, anxiety and restless legs syndrome. Magnesium helps to calm the nervous system, reduce stress levels and improve sleep quality. The recommended dosage is from 200 to 400 mg accepted before bedtime. Different forms of magnesium have different bioavailability. Magnesium glycinate and magnesium tronate are considered well -absorbed forms. Magnesium oxide can cause stomach disorder in some people.
• Valerian: A grassy plant, which is traditionally used to treat insomnia and anxiety. Valerian contains compounds that can have a calming effect on the nervous system. It helps to reduce the time of falling asleep, improve sleep quality and reduce anxiety. The recommended dosage is from 400 to 900 mg of valerian extract taken 30-60 minutes before bedtime. Valerian can cause drowsiness in the morning, so it should be used with caution. It is not recommended to use valerian along with alcohol or other sedatives.
• Chamomile: A grassy plant, known for its soothing and relaxing properties. Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain and can contribute to drowsiness. Romashki tea is often used before bedtime to improve sleep. Chamomile extract is also available in the form of capsules and tablets. The recommended dosage is from 400 to 800 mg of chamomile extract taken 30-60 minutes before bedtime. Chamomile is considered safe for most people, but some can cause allergic reactions.
• L-theanine: The amino acid contained in tea, which has soothing and relaxing properties, without causing drowsiness. L-theanine helps to reduce stress, anxiety and improve concentration. It can improve the quality of sleep, contributing to relaxation and reduction of anxiety. The recommended dosage is from 100 to 200 mg accepted before bedtime. L-theanine is usually well tolerated, and side effects are rare.
• 5-HTP (5-hydroxyryptophan): The amino acid, which is the predecessor of serotonin, neurotransmitter, who plays an important role in the regulation of mood, sleep and appetite. 5-HTP can help improve sleep, improve mood and reduce anxiety. It can be useful for people with insomnia associated with a deficiency of serotonin. The recommended dosage is from 50 to 100 mg taken before bedtime. 5-HTP can cause side effects, such as nausea, diarrhea and vomiting. It is not recommended to use 5-HTP along with antidepressants or other drugs affecting serotonin levels.
• Gamk (gamma-aminobral acid): Neurotransmitter, which has a calming effect on the nervous system. GABA helps to reduce stress, anxiety and improve sleep quality. It can be useful for people with insomnia associated with the overexcitation of the nervous system. The recommended dosage is from 100 to 200 mg accepted before bedtime. GABA can cause drowsiness, so it should be used with caution. It is important to note that the GABA, taken orally, can poorly penetrate through the hematoencephalic barrier, which limits its effectiveness.
• Calcium: A mineral that plays an important role in many body functions, including the regulation of the nervous system and muscle relaxation. Calcium helps to calm the nervous system, reduce stress levels and improve sleep quality. The recommended dosage is from 500 to 1000 mg, accepted before bedtime, preferably with magnesium.
• L-Lisin: An amino acid that can help reduce anxiety and improve sleep. Studies show that L-Lisin can interact with serotonin receptors, contributing to relaxation. The recommended dosage depends on individual needs and usually ranges from 500 to 1000 mg.
• Triptofan: Amino acid, predecessor of serotonin and melatonin. Triptophanes can help improve sleep, especially with serotonin deficiency. However, the effectiveness of tryptophan as a sleep for sleep varies, and additional studies are needed.

3. Choosing dietary supplement to improve sleep: individual approach

The choice of the most suitable dietary supplement to improve sleep depends on individual needs, the causes of sleep disturbance and the presence of concomitant diseases. It is important to consult a doctor or a qualified medical specialist before starting to receive any dietary supplements.

• Determining the cause of sleep disturbance: The first step is to determine the cause of sleep disturbance. If insomnia is associated with stress and anxiety, dietary supplements, such as magnesium, L-dean, valerian or chamomile, can be useful. If insomnia is associated with circus rhythm disorders, melatonin can be useful. If there are restless legs syndrome, magnesium can be useful.
• Accounting for related diseases and drugs: It is important to consider the presence of concomitant diseases and drugs that a person takes before recommending any dietary supplements. Some dietary supplements can interact with medicines or aggravate certain diseases. For example, valerian is not recommended to be consumed with alcohol or other sedatives. 5-HTP is not recommended to be consumed with antidepressants.
• Start with low doses and gradual increase: It is recommended to start with low doses of dietary supplements and gradually increase them, if necessary. This will help evaluate tolerance and avoid side effects.
• Monitoring of efficiency and side effects: It is important to carefully monitor the effectiveness of dietary supplements and the presence of side effects. If the dietary supplement does not have the desired effect or causes side effects, you should stop taking it and consult a doctor.
• Individual sensitivity: Each person reacts to dietary supplements in different ways. What works for one person may not work for another. It is important to find those dietary supplements that are most effective and safe for a particular person.
• Quality of dietary supplements: It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and testing. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

4. Sleep hygiene: the basis of a healthy sleep

Bades can be useful as an additional remedy for improving sleep, but they are not a replacement for healthy sleep hygiene. Sleep hygiene includes a set of habits and practices that contribute to healthy sleep.

• Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help adjust the circadian rhythm and improve sleep quality.
• Comfortable sleeping: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or fan, if necessary.
• Convenient bed and pillow: Invest in a comfortable bed and a pillow that support the correct position of the body during sleep.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices, such as phones, tablets and computers, can suppress the production of melatonin and make it difficult to fall asleep. Avoid using electronic devices an hour before bedtime.
• Regular physical exercises: Regular physical exercises are useful for sleeping, but avoid training just before bedtime.
• Relaxing routine before bedtime: Develop a relaxing routine before bedtime, which will help you calm down and prepare for sleep. Examples include reading a book, taking a warm bath, listening to soothing music or meditation.
• Avoid daytime sleep: If you need to take a nap in the afternoon, limit it for 20-30 minutes and avoid sleep in the afternoon.
• Proper nutrition: Avoid eating heavy foods or a high sugar content before bedtime. Make sure that your diet is balanced and contains a sufficient amount of nutrients necessary for healthy sleep.
• Stress management: Find stress control methods such as meditation, yoga or deep breathing.

5. Additional tips and warnings

• Consult a doctor: If you have chronic sleep problems, it is important to consult a doctor to exclude any basic medical reasons.
• Do not self -medicate: Do not self -medicate and do not take dietary supplements without consulting a doctor.
• Interaction with drugs: Be sure to inform your doctor about all the dietary supplements that you take to avoid interaction with medicines.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Consult a doctor before taking any dietary supplement if you are pregnant or breastfeeding.
• Long -term use: Some dietary supplements, such as melatonin, are not recommended for a long time without consulting a doctor.
• Allergic reactions: Some people may have allergic reactions to dietary supplements. If you have any symptoms of allergies, such as rash, itching, edema or difficulty breathing, stop taking dietary supplements and consult a doctor.
• Storage: Keep dietary supplements in accordance with the instructions on the package, in no way for children.

6. Prospects for research of dietary supplements and sleep

Studies of the influence of dietary supplements on sleep continue, and future research can provide more accurate data on the effectiveness and safety of various additives. Focusing attention in the following areas can be especially useful:

• Action mechanisms: A deeper understanding of the mechanisms through which dietary supplements affect sleep will more accurately determine which additives will be most effective for different types of sleep disorders.
• Individual reactions: Studies aimed at identifying genetic and physiological factors that determine an individual reaction to dietary supplements will help develop personalized approaches to the treatment of sleep disturbances.
• Long -term effects: Long -term research is needed to assess the safety and efficiency of long -term use of dietary supplement to improve sleep.
• Interaction with other treatment methods: Studies studying the interaction of dietary supplements with other methods of treatment of sleep disturbances, such as cognitive-behavioral therapy (KPT) and medicines, can help develop more complex and effective treatment strategies.
• Standardization qualities: More stringent quality standards for dietary supplements are needed to ensure their purity, efficiency and safety.

7. Resources for additional information

• Your doctor: Your doctor is the best source of information about sleep disorders and suitable treatment methods.
• National Health Institutes (NIH): NIH provides reliable health information, including information about sleep and dietary supplements.
• American Academy of Medicine Sleep (AASM): AASM is a professional organization for sleeping specialists. They provide information about sleep disturbances and treatment methods.
• National sleep Foundation (NSF): NSF is a non -profit organization that is engaged in increasing awareness of the importance of sleep. They provide information about sleep disturbances, sleep hygiene and a healthy lifestyle.
• PubMed: PubMed is a free database of medical articles that can be used to search for information about research and sleep research.

It is important to remember that the information presented in this article is intended only for information purposes and should not be considered as a replacement for a professional medical consultation. Always consult with your doctor before starting taking any dietary supplements or making any changes to your treatment plan.